PIT workout Feb 26, 2010

Warm-up

• run 800m
• stretches
• 5 rounds of “Cindy” (5 pullups, 10 pushups, 15 squats)

Workout

Every minute, on the minute, perform the following movements:

• 5 thrusters
• 10 jumping pull-ups

Continue for 15 minutes or until you cannot complete the round in 1 minute.

PIT workout Feb 15, 2010

Warm-up

3 rounds:

• sprint 100m
• 10 pushups
• sprint back
• 10 swings

Skill work: back squat

Workout

4 rounds:

• 400m run
• 15 back squat (lighter than skill work)
• 15 dips (ring, off box, off step)

Tabata mountain climbers

50 sit-ups for time

PIT Workout Feb 14, 2010

Everyone say Happy Valentine’s Day to… Fran!

21-15-9

pullups
thrusters (M: 95lb, W: 65lb)

PIT February 8, 2010

Inspired by CrossFit Endurance.

Warm-up

• Dynamic stretches
• 3 rounds: V-ups 1 min, supermans 1 min

Workout

• 1 thruster
• 10 ring dips (scale to parallelette bar)
• 2/9, 4/8, 6/7, 8/6, 10/5, 12/4, 14/3, 16/2, 18/1

PIT February 3, 2010

Warm-up

• Stretches
• Balance/agility work
• Warm-up WOD: 5 rounds of 5 pull-ups, 10 push ups, 15 squats

Workout

• 50-40-30-20-10: tuck jumps, sit-ups
• Rest
• Tabata seated press